The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies.

“The point of CF is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

I had to scale this one to fit it all in the estimated 30 mins I have for a WOD. I initially wanted to skip it, but I know the less I want to do a workout, the more I need to do it.
Our stationary bike and rower have no working display, so I guessed how long it would take me… (went with 2 different song lengths on my playlist since I was using my timer for the WOD)

My thoughts goes to the famillies of the 19 firefighters who lost their life figthing a fire in Arizona, protecting the civilians lifes and homes.

Signature

CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 48/218/6,2

Need to work on my squat mobility, barely making it to 90 degrees on the down position. I need more mobility period.

WoD
Packish

21-15-9
155lbs Deadlift95 75lbs OHS

23:05

I started with heavier weight to just mess with, but I need more strength. This was horrible. I felt sluggish after the first sets, and probably went too hard. Gassed before I even started. However, it was still putting me in overdrive and sweating like crazy.

I will drop weight next time to get the conditioning down for continuous reps are better than a bunch of rest in between it seems. Any suggestions?

Im not sure if theres a name for this wod but it almost kill my daughter so I named it that.
bentover row 95lbs - 25lbs
overhead press 95lbs-25lbs
box step ups (17” box)
21-15-9-3
dad 6.57
emily 9.35
It was the hardest wod we done yet.
This is the first time my baby girl has been exposed to weights. Most of the time she’d just cheer us (my two sons and I are powerlifters) on at powerlifting meets. their two weeks in and raising the bar each time.

Signature

m\37\5’11\253lbs
Don Vagi….
Crossfit=Alot harder than I ever thought it would be
Squat-475gear 425raw after 21 reps 135
bench-425gear 305raw
deadlift-500gear 425raw after 21 reps 115
cp-225 after 21 reps 115:( if Im lucky
Never quit, even if it takes all night

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne